Strength
a) Bulgarian Split Squats – 4×8 (each leg)
b) Strict Pull-ups – 4×8-12 reps
—superset a/b. Hold BB or DB in front rack & should feel somewhat tough.
Conditioning
3 RFT
25/20 Cal Ski
2 Legless RC 15ft or 2 Pegboard Ascents
Run 400m
WOD Notes: Larger classes may start with the run if there’s more than 6 people. You may use legs for RC or do 6 pulleys/rd.
Assistance
GHD Sit-up Hold – Accumulate 3 minutes
